Lean red meat provides a very good source of nutrients. Consuming 130g of lean red meat every second day or three-to-four times per week is recommended to meet iron and zinc requirements. However, consumption of greater than 100-120g per day of red meat, which is more than double the recommended amount, is associated with an increased risk of colorectal cancer and renal cancer. It is therefore important to follow serve recommendations and consume a variety of foods from this food group. Non meat options such as legumes provide many of the same nutrients as meats, poultry, fish and eggs.

Regular nut consumption (30g a day) as part of a healthy, varied diet contributes to heart health without causing weight gain.2 Research has shown diets enriched with nuts (20–120g a day) does not increase body weight, body mass index, or waist circumference 3 so nuts are an important food for those watching their waist.

There are also many benefits associated with eating fish. Consumption of fish more than once a week is associated with a reduced risk of developing dementia in older adults. Consuming fish at least twice a week has even further benefits with reduced risk of cardiovascular disease, stroke, and age-related macular degeneration in the eyes. Aim for about two serves of fish a week, preferably oily fish.4

2Neale E et al. The effect of nut consumption on heart health: a systematic review of the literature commissioned by Nuts for Life 2015 unpublished.

Processed meats such as ham, bacon and salami are usually higher in saturated fat and salt and contain chemical properties that may be responsible for increased health risks. Because of this, most of these food choices are classified as junk foods and consumption of these foods should be limited.5

Yes, many foods from this group can still be consumed if your cholesterol levels are high and some can in fact help lower levels of cholesterol. Making wiser choices when selecting and preparing foods can help maintain low cholesterol levels such as eating fish high in omega-3 fatty acids to help lower LDL (bad) cholesterol levels while raising HDL (good) cholesterol levels.6 Red meat does not need to be cut from your diet, however, lean cuts should be selected and eaten in small amounts.7

Free-range eggs come from hens that should have access to the outdoors, while caged hens are housed in cages within a shed, however, this does not change the nutritional value of the egg.8 Researchers have discovered that the two types of eggs contain almost identical levels of vitamins and minerals and although colouring of the yolk may vary, this is not linked with increased nutritional benefits.9 Differences in the nutritional profile of eggs arise when hens are fed a particular diet, such as eggs enriched with omega 3 fatty acids.10

The iron and zinc in animal foods is more easily absorbed by the body when compared to plant foods such as nuts, seeds and legumes/beans. However, the vitamin C found in fruit and vegetables will help the absorption of iron from these non-animal foods.

Legumes provide many of the same nutrients as lean meats, poultry, fish and eggs and because of this they have been placed in this food group, as well as the vegetable food group. They are essential in vegetarian and vegan eating patterns to support the intake of the key nutrients found in this food group.11

Studies suggest that consuming about 30g (a handful) of nuts per day may reduce the risk of developing heart disease by 30-50% and reduce the risk of death from heart disease by around 20%. This is based on the high proportion of healthy monounsaturated and polyunsaturated fats in nuts, and the low proportion of saturated fats, and the results of studies comparing heart disease rates among people who eat nuts with those who do not.

It seems a number of heart-healthy nutrients in nuts work together to achieve this heart protective effect. These include:

Health-promoting monounsaturated and polyunsaturated fats that help regulate blood cholesterol

Fibre and plant sterols that help reduce cholesterol re-absorption from the gut

Arginine (an amino acid which is converted to nitric oxide in the body) which helps keep blood vessels elastic, thereby reducing the risk of atherosclerosis (hardening of the arteries)

Antioxidant vitamins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and inflammation

Nuts may help prevent development of type 2 diabetes, although more research is needed. A large study found that women who ate about 30g of nuts per day on five or more days of the week had approximately 30% less risk of developing type 2 diabetes compared with those who ate few or no nuts. This effect was attributed at least partly to the high levels of monounsaturated and polyunsaturated fats found in nuts, which (in addition to their positive effects on blood cholesterol) are believed to enhance insulin sensitivity. A Harvard meta analysis, which groups together many studies, found a 13% reduced risk of type 2 diabetes when four 30g (approx.) serves of nuts are eaten each week.

Nuts can benefit people with type 2 diabetes, as they help reduce the overall glycemic index of the diet. When added to meals rich in carbohydrate, nuts slow the passage of the meal through the gut and reduce blood glucose levels following the meal and the phytochemicals found in nut skins may slow carbohydrate digestion.
Nuts can also help reduce the risk of developing Metabolic Syndrome – a cluster of metabolic measures that if left untreated can lead to type 2 diabetes, heart disease and hypertension (high blood pressure).